looking for hydration/nutrition tips for running

so I'm training for a 10 mile run - I can successfully manage 3 mile runs, but as i add more distance I'm worried about making sure i don't run out of gas.  I bought a sampling of gu, jelly-bean like things, chewy blocks, etc at the running store this weekend to experiment with... I just don't know how to best make my pouch cooperate with me, water, gatorade and things to chew. 

Anyone have tips on a schedule for how they get through a workout? 

Do you eat/drink something specific an hour before? 1/2 hour?  during? after?  I know we are all different, but i'd love some ideas to work off of.

Thanks!

EVERYONE is different on this topic, your best bet is trial and error. Eat some sports beans, chews, gatorade in your home and see if you have problems, then try it on a run and see, then you will know what works for you... Me? I eat everything but the kitchen sink when I run...

i can tolerate the sugar pretty well, I'm just tryign to figure out if i should plan X calories per 15 minutes, or X ounces per 15 minutes...

I feel like I might not be getting enough, I tend to start getting dizzy sometimes - not sure if i should eat or drink at that point.

I use the shot blocks (Cliff is my favorite but Gu and Luna are pretty good too).  3 blocks is one serving of the Cliff and the Gu so I take one about every 20 minutes during my long runs.  I don't worry about any drinking/eating rules with those.  Chew a block, drink some Powerade Zero and keep on trucking, that's my routine.  I feel the blocks give me better pouch style-portion control then the gu packets.  I've used the Sports Beans too, in that case 3 or 4 every 20 minutes or so.  I drink constantly throughout all of my runs, probably every 10-15 minutes or so, mostly during my minute walk breaks depending on what intervals I'm working.

Rebecca

Anything less than an hour won't require anything or so the saing goes.  That seems pretty accurate from what I have seen.  I ran for 2 hours the other day and didn't need anything except fluid.  I probably should have had something but it didn't keep me from running out of steam and fininshing the run.

As for eating before the run.  I wouldn't recommend anything within the 2 hours prior to the run.
When I have a race coming up the next day, I will actually get up in the middle of the night to get some calories in.  That give it time to fully digest.  You really don't want something sitting in your stomach.  It also give you time to make sure that it isn't going to cause you any G.I. issues.

I don't have a problem with the occasional handful of sports beans or the Gel packet, gummy products, but there is a tipping point.  That goes back to what Dan had to say.  You should certainly try them out at home.  See how they sit with you. Then take them out on a run and try them.  If the work there, then you should be safe for your race. 

I have found it different from one manufacturers gel to the next.  For example G.U. chocolate or mocha flavor really racks up my stomach, but I can eat the ones from Hammer without any problems. 

After your long workout you should get some food in.  Ideally within that 30-60 minute range.  You will see lots of data showing a 3:1 or 4:1 ration of carbs:protein as a recovery meal or drink.
At least that is what seems to be the popular data out there.  Chocolate milk actually comes pretty close to this as does a cliff bar.

I recently attended a seminar by a local doctor who was at the Ironman in Hawaii.  They were reporting on a study that indicated that calories taken in by fluid vs. hard calories.  They saw a 4-7% better absorption of the calories when taken as a fluid vs a solid.  So you wouldn't have to take in as much of the fluid as you do the solid to get the same calorie values.

Practice, trial and error, practice, trial and error.  You don't want to try something new on race day.

Good luck with your run and I hope you find something that works well for you.


Oh yeah the other thing I will do is I will put a couple of the Gel packets into my water bottle and mix it up.  That makes them less thick,  you still get the calories and my stomach doesn't seem to protest that at all.

Scott

Thanks, all!

these were just the kind of tips i was looking for. 

I will definitely try the cubes and gu and beans in the confines of my home.  i don't ingest a lot of caffeine normally, so i'm a little nervous about that element - caffeine has quite the effect on my bowels, which i'd like to not experience on a treadmill or running through the cemetary!

The cubes, gu and beans do come in non-caffeinated flavors if you just keep your eyes peeled and read the packaging.  I don't use the caffeine laced ones at all :)

Here are some rules of thumb:

1) If you are coming to exercise hungry (i.e., it's been a while since your last meal), then you should have a small, light, carby snack beforehand. Most people can do this 1 hour to 30 min. before running but some people can't eat that close to running without getting digestive issues.

2) During the exercise, if it's an hour or less, you just need water. If you are going for longer than an hour, you need to start replacing carbs and electrolytes and, if you are going for longer than 2 hours, you need to also add in protein. However, some people can't deal with *any* protein on the run. (I'm one of them.)

3) After you exercise, you need to replace carbs and protein for optimal recovery and muscle repair. You should consume something with around 3:1 or 4:1 carbs to protein about 30-60 min. after.

A lot of people consume too much during exercise. Generally, you aren't going to be able to digest more than 2x your body weight in calories per hour while exercising. If you consume more, you risk getting diarrhea.

I find that I need to chew when I'm on the bike, but that chewing sets off gastro-intestinal issues when running. I just use my sports drink for running and it has no protein in it, even at the longer distances.